505

WOD

 

WOD (G,W,M) 03.03.2015

OVERHEAD SQUAT Z PROGRESEM CIĘŻARU

3-3-3-3-3

1 RUNDA NA CZAS:

75 WBS 10/6 KG
25 POWER SNATCH 35/25 KG
25 BURPEES OVER THE BAR
25 CAL ROW

MEDIUM: 6/4,5 KG, 30/20 KG

TIME CAP: 17 MIN

BEGINNERS:

OVERHEAD - NAUKA TECHNIKI

3-3-3-3-3

1 RUNDA NA CZAS:

75 AIR SQUAT
25 HANG POWER CLEAN
15 BURPEES OVER THE BAR
15 CAL ROW

TIME CAP: 17 MIN




WOD (W,M,G) 27.02.2015

 

DEADLIFT Z PROGRESEM CIĘŻARU
 

8-8-6-6-3-3-2-2
 

AMRAP 18 MIN:
 

10 GROUND TO OVERHEAD E: 80/50 KG, M: 60/35 KG
21 DEADLIFT
42 LATERAL JUMPS
84 DU

 

BEGINNERS:
 

5 X 8 DEADLIFT
 

AMRAP 14 MIN:
 

10 PUSH JERK
10 DEADLIFT
20 LATERAL JUMPS
30 SU




 

WOD (M,G) 26.02.2015
 

AMRAP 3 MIN: DU
 

1,5 MIN REST
 

AMRAP 3 MIN: BURPEES
 

1,5 MIN REST
 

AMRAP 3 MIN: CAL ROW
 

3 MIN REST
 

AMRAP 7 MIN:
 

3 SPRINT
3 BOX JUMP 60/50
6 SPRINT
6 BOX JUMP
9
9
ITD...

 

BEGINNERS:
 

NOT FOR TIME:
 

4 X 5 BURPEES
 

AMRAP 3 MIN: SU
 

1,5 MIN REST
 

AMRAP 3 MIN: CAL ROW
 

3 MIN REST
 

AMRAP 7 MIN:
 

3 SPRINT
3 BOX JUMP 50/50
6 SPRINT
6 BOX JUMP
9
9
ITD...




 

WOD (W) 25.02.2015
 

NOT FOR TIME:
 

BEAR COMPLEX Z PROGRESEM CIĘŻARU:
 

POWER CLEAN
FRONT SQUAT
PUSH PRESS
BACK SQUAT
NECK PUSH PRESS

 

"DEATH BY THRUSTER"
 

1 MIN 1 THRUSTER
2 MIN 2 THRUSTERS
...
15 MIN 15 THRUSTERS

 

ROBIMY DOPÓKI THRUSTER NAS NIE ZABIJE Emotikon wink

 


ELITE: 60/35 KG
MEDIUM: 40/25 KG

 

BEGINNERS:
 

5 ROUNDS NOT FOR TIME:
 

MED BALL CLEAN
MED BALL SQUAT
MED BALL THRUSTER
MED BALL OVERHEAD SQUAT

 

"DEATH BY THRUSTER"
 

1 MIN 1 THRUSTER
2 MIN 2 THRUSTERS
...
15 MIN 15 THRUSTERS

 

BEGINNERS: 20/15/7 KG





WOD (G,W,M) 24.02.2015
 

4 ROUND NOT FOR TIME:
 

15/10 PUSH UPS
45 SEK PLANK

 

1,5 MIN REST BETWEEN EVERY ROUND, EVERY ROUND UNBROKEN Emotikon smile


AMRAP 14 MIN:
 

30 M BURPEES
50 PUSH PRESS 20/15 KG
70 M SPRINT

 

BEGINNERS:
 

4 ROUND NOT FOR TIME:
 

10 HR PUSH UPS
30 SEK PLANK

 

1,5 MIN REST BETWEEN EVERY ROUND, EVERY ROUND UNBROKEN Emotikon smile


AMRAP 14 MIN:
 

10 M BURPEES
15 PUSH PRESS
40 M SPRINT




 

WOD (W,M) 23.02.2015
 

NOT FOR TIME:
 

3 ROUND:
 

10 KTB SDHP
10 RUSSIAN KTBS
10 AMERICAN KTBS

 

KAŻDĄ RUNDĘ STARAMY SIĘ ROBIĆ "UNBROKEN"
 

ELITE: 32/24 KG
MEDIUM: 20/16 KG

 

5 RFT:
 

10 HANG POWER CLEAN
10 THRUSTERS
10 BACK SQUAT
250 M ROW

 

ELITE, MEDIUM: 40/30 KG
 

TIME CAP: 16 MIN
 

BEGINNERS:
 

NOT FOR TIME:
 

10 KTB SDHP
10 RUSSIAN KTBS
10 AMERICAN KTBS

4RFT:

10 GOBLET SQUAT
10 WBS
250 M ROW

 

TIME CAP: 16 MIN





WOD (G) 20.02.2015
 

4 X 10 RING PUSH UPS

 

FOR TIME:
 

PUSH UPS
WALL CLIMBE

1-8
8-1

TIME CAP: 13 MIN

BEGINNERS:
 

4 X 7
 

PARALLEL PUSH UPS
 

FOR TIME:
 

PUSH UPS
RING ROWS

1-8
8-1

 

TIME CAP: 13 MIN




 

WOD (M,G,W) 19.02.2015
 

5 X 3 BACK SQUAT Z PROGRESEM CIĘŻARU
 

3 RFT:
 

9 C&J
18 JUMP OVER THE BOX 60/50
27 CAL ROW

 

ELITE: 80/50 KG

MEDIUM: 60/30 KG

 

TIME CAP: 14 MIN
 

BEGINNERS:
 

5 X 3 BACK SQUAT (PRACUJEMY NAD TECHNIKĄ)
 

12 JUMP OVER THE BOX
15 KTBS
18 CAL

 

TIME CAP: 14 MIN





WOD (W,M) 02.02.2015

4 MIN AMRAP:
 

500 M/400 M ROW
10 DEADLIFT 100/70 KG
20 SHOULDER TO OVERHEAD 50/35 KG
30 KTBS 24/16 KG
40 LUNGES (BUMPER) 25/15 KG
100 DU

 

3 MIN REST
 

6 MIN AMRAP: TA SAMA SEKWENCJA ĆWICZEŃ JAK W AMRAPIE PIERWSZYM
 

3 MIN REST
 

CAŁA SEKWENCJA DO WYKONANIA NA CZAS - TIME CAP: 11 MIN

MEDIUM: 70/50 KG, 40/25 KG, 20/12 KG, 20/10 KG
 

BEGINNERS:
 

FOR TIME:
 

21-18-15-12-9
 

CAL ROW
KTBS
LUNGES (BUMPER)

TIME CAP: 15 MIN
 



 

WOD ( W ) 19.01.2015
 

5 - 5 - 5 - 5 - 5 - 5
 

MEDICINE BALL HANG CLEAN
 

3 ROUNDS NOT FOR TIME:
 

UNBROKEN
 

15 SHOULDER PRESS
15 PUSH PRESS
15 PUSH JERK

 

E : 40 KG/30
M : 30/20
B : 20/15

 

WOD
 

5 RFT:
 

3 HANG SQUAT CLEAN
6 THRUSTER
9 SHOULDER TO OVERHEAD

 

E : 60/40
M : 50/30
B : 20/15

 

TIME CAP : 14 MIN




 

WOD (G) 16.01.2015
 

NAUKA: HAND STAND PUSH UP
 

5 RFT:
 

40 AIR SQUATS
30 BOX JUMP 60/50
20 BURPEES

 

TIME CAP: 18 MIN




 

WOD (M,G,W) 15.01.2015
 

"SATURDAY NIGHT"
 

50 KTBS 32/24 KG
400 M ROW
50 THRUSTERS 20 KG
40 BURPEES
50 THRUSTERS
400 M ROW
50 KTBS

 

MEDIUM: 20/16 KG
 

BEGINNERS: 12/8 KG
 

TIME CAP: 30 MIN




 

WOD (G,W) 14.01.2015
 

NAUKA: THRUSTER
 

"FRAN"
 

21-15-9
 

THRUSTERS 40/30 KG
PULL UPS

 

WSZYSCY SKALUJEMY OBCIĄŻENIA WEDŁUG SWOICH MOŻLIWOŚCI
 

BEGINNERS: PULL UPS / X2 JUMPING PULL UPS




 

WOD (M) 12.01.2015
 

21-18-15-12-9-6-3
 

CAL ROW
SPRINT

 

TIME CAP: 15 MIN




 

WOD (W,M,G) 11.01.2015
 

NAUKA: DU
 

"HELEN ROWS"
 

3 RFT:
 

400 M ROW
21 KTBS 32/24 KG
12 PULL UPS

 

MEDIUM: 20/16 KG
 

BEGINNERS: 12/8 KG, PULL UPS/RING ROWS
 

TIME CAP: 15 MIN




 

WOD (M,G) 09.01.15
 

NAUKA KIPPING PULL UPS
 

4 RFT:
 

10 PULL UPS
20 CAL ROW
L-SIT HOLD ON PARALLEL X 30 SECONDS ACCUMULATED TIME
40 DU

 

BEGINNERS: PULL UPS/RING ROWS, 2XSU
 

TIME CAP: 15 MIN
 



 

WOD (W) 08.01.2015
 

NAUKA POWER SNATCH
 

AMRAP 13 MIN:
 

3 POWER SNATCH 60/40 KG
6 FRONT RACK POSITION LUNGES
9 POWER CLEAN

 

MEDIUM: 50/30 KG
 

BEGINNERS: 20/15 KG
 



 

WOD (G,W,M) 07.01.2015
 

NAUKA: MEDBALL CANDLESTICK ROLL
 

EMOM 18 MIN:
 

1 MIN MAX REPS MEDBALL CANDLESTICK ROLL 6/3 KG
2 MIN MAX REPS DEADLIFT
3 MIN MAX REPS CAL ROW

 

WYNIKIEM JEST SUMA POWTÓRZEŃ Z CAŁEGO TRENINGU Emotikon smile


 


ELITE: 120/80 KG

MEDIUM: 80/60 KG

BEGINNERS: 40/25 KG




 

WOD (W,M) 05.01.2015
 

"DOUBLE GRACE" (Touch and Go)
 

60 Clean & Jerks

Każde odłożenie sztangi to 30 DU

Elite: 60/40 kg

Medium: 50/30 kg

Beginners: 20/15 kg, 60 SU
 

TIME CAP: 14 MIN




 

WOD [G] 02.01.2015
 

NAUKA: WALL CLIMB
 

AMRAP 15 MIN
 

3 BOX JUMP
6 WALL CLIMB
9 SIT-UP
12 PUSH UP
15 BURPEES

 

BEGINNERS: MOUNTAIN CLIMB ZAMIAST WALL CLIMB

(MOUNTAIN CLIMB ROBIMY PODWÓJNIE) 




 

WOD (M,G) 19.12.14
 

30 BURPEE PULL UPS
20 CAL ROW
1 MIN PLANK
20 CAL ROW
1 MIIN PLANK
20 CAL ROW
1 MIN PLANK
30 JUMP OVER THE BOX (60/60)

 

MEDIUM: M:BURPEE PULL UPS, K: BURPEE TO BAR
 

BEGINNERS: M, K: BURPEES
 

TIME CAP: 16 MIN




 

WOD (M) 10.12.2014
 

NAUKA: DU
 

EVERY 3 MINUTES, FOR 18 MINUTES
 

200 M ROW
100 DU (BEGINNERS - 100 SU)

220 M ROW
80 DU

240 M ROW
60 DU

260 M ROW
40 DU

280 M ROW
20 DU

300 M ROW
 

MACIE TYLE CZASU NA ODPOCZYNEK ILE ZOSTANIE WAM DO KOŃCA 3 MINUT




 

WOD (G,W,M) 19.11.2014
 

10 MIN NAUKA FRONT SQUAT
 

21-15-9
 

FRONT SQUAT 70/50 KG
CAL ROW
BURPEE JUMP OVER THE ROW

 

MEDIUM: 50/35 KG
 

BEGINNERS: 30/20 KG
 

SZTANGĘ DO FRONT SQUAT ZARZUCAMY Z ZIEMI
 

TIME CAP: 14 MIN




 

WOD (G,W,M) 10.11.2014
 

NAUKA : THRUSTER
 

5 RUND NA CZAS:
 

7 STRICT PULL UPS
16 REVERSE LUNGES KTB 24/16
16 THRUSTERS 40 KG/30
250 M ROW

 

MEDIUM: STRICT PULL UPS/BUTERFLY PULL UPS/KIPPING
LUNGES 20/12
THRUSTERS 30/25

 

BEGINNERS: STRICT/RING ROWS
LUNGES 16/8KG
THRUSTERS 20/15 KG

 

TIME CAP: 17 MIN




 

WOD (W) 22.08.2014
 

KTB COMPLEX
 

6 RUND:

12 KTB SDHP
16 KTB TATERS
20 KTBS

ELITE: 24/20 KG
MEDIUM: 20/16 KG
BEGINNERS: 12/8 KG

 

KAŻDA RUNDA UNBROKEN!!!
 

TIME CAP: 15 MIN




 

WOD (W,M,G) 04.07.2014
 

4 RFT:
 

15 DEADLIFT 100 KG/70
3 ROUND RUN
70 DU
12 HSPU

MEDIUM: 70/40
HSPU/PARALLET PUSH UP

BEGINNERS: 40/25
HSPU/HR PUSH UP
70 DU/210 SU

 

TIME CAP: 20 MIN




 

WOD (G) 02.07.14
 

"MORE AND MORE"
 

AMRAP 15 MIN:
 

5 PULL UPS
10 PUSH UPS
15 AIR SQUAT

10 PULL UPS
15 PUSH UPS
20 AIR SQUAT

15 PULL UPS
20 PUSH UPS
25 AIR SQUAT

 

ILOŚĆ POWTÓRZEŃ PULL UPS, PUSH UPS I AIR SQUAT W RUNDZIE "CINDY" ROŚNIE W KAŻDEJ NASTĘPNEJ SERII O 5 Emotikon smile WYNIKIEM JEST TO JAK DALEKO W TYM TRENINGU ZAJDZIECIE




 

WOD (M) 14.05.2014
 

10 RUND NA CZAS:
 

250 M ROW

PRZERWA POMIEDZY RUNDAMI TRWA TYLE ILE
TRWAŁ PRZEPŁYNIĘTY OSTATNI DYSTANS
DODAJEMY OGOLNY CZAS ROW I REST DO WYNIKU

 



 

WOD (M,G,W) 30.04.2014
 

FOR TIME:
 

1200 M ROW
12 DEADLIFT 120 KG/80
12 BURPEES PULL UPS
12 THRUSTERS 60 KG/40
400 M RUN

MEDIUM: DL 90 KG/50
TH 50/30

BEGINNERS: DL 50/30
TH 30/20
BURPEES PULL UPS/BURPEES BOX JUMP 50 CM

 

TIME CAP:14 MIN




 

WOD (G) 24.04.2014
 

3 RUNDY NA CZAS:
 

50 PUSH UPS
50 BOX JUMP 60/50

 

TIME CAP: 15 MIN





WOD (M,G) 16.04.2014

NA CZAS:

2 KM ROW
EMOM 5 MIN;
12 BURPEES DO CELU
1 KM ROW

MEDIUM : 10 BURPEES
BEGINNERS: 8 BURPEES

TIME CAP 17 MIN 





WOD (G) 11.04.2014

"ANNIE DOING BURPEES"

50 BURPEES
50 ABMAT SIT UP
40 BURPEES
40 ABMAT SIT UPS
.......
10 BURPEES
10 ABMAT SIT UP

TIME CAP: 16 MIN





WOD (G,W) 17.03.2014

14.2 THE CROSSFIT GAMES

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